GET STARTED GUIDE

LIFTHIITREST REPEAT

LIIFT4® is a no-nonsense combo of weightlifting and calorie-burning high-intensity (HIIT) cardio that will help build lean muscle and burn fat in just 4 days a week. The first 6 weeks of the program will build, strengthen, and define your body. The last 2 weeks go harder on the HIIT workouts to burn through calories and shred fat for a total-body transformation. And you get 3 recovery days a week to help give muscles time to repair so you can push harder and get better results.

A QUICK STARTTAPE MEASURE, CAMERA, ACTION!Take your Measurements and PhotosIt’s not just about the number on the scale. You’ll be gaining muscle as you lose fat over the next 8 weeks, so it’s important and also motivating to track your progress with photos and measurements.

EAT, DRINK, DESTROYCheck out the Quick Start Nutrition GuideHere you'll find everything you need to know about our premier nutrition programs, 2B Mindset® and Portion Fix ®, as well as information about our natural health products, including Shakeology and Beachbody Performance. (We've also thrown in a few delicious recipes. You're welcome.)

WATCH, LISTEN, LEARNWith the HOW TO LIIFT4 and READY FOR LIIFT OFF videosIf you’re new to lifting, or need a brushup on your form, Joel shows you proper lifting technique, safety, and how to select weights. And READY FOR LIIFT OFF weekly episodes with Joel and the LIIFT4 cast will go into the specifics of each week, so you know what to expect.

START YOUR WORKOUTSHave all your materials ready and get started with LIIFT4In addition to your Workout Calendar and Weight Progression Tracker, have your weights or bands ready to go. Also remember, the workouts are music-free so you can play your own jams or enjoy Joel’s playlists found under Program Materials.

THE WORKOUTSEach of the 32 unique workouts will target either your chest & triceps, back & biceps, shoulders, or legs 4 times a week, and every workout ends with an ab routine to burn out your core. Here’s how:

• LIIFT 50/50 – Start by lifting heavy and hard for serious muscle-building—then empty your tank with HIIT cardio to torch calories, burn fat, and get cut.

• LIIFT INTERVALS – Fast and furious weightlifting intervals that will build and define your body, punctuated with intense burnout rounds of high-intensity cardio to get you shredded and keep your metabolism working overtime.

• CIRCUIT – Straight-up classic weightlifting that focuses on building one major muscle group at a time, with minimal rest. This keeps your heart rate up, your calorie burn high, and your body ripped.

• HIIT – HIIT it and quit it in an all-out cardio workout that burns massive amounts of calories and shreds the fat in an explosive 30-minute meltdown.

The only equipment you need is a set of light, medium, and heavy weights, depending on your fitness level.

GETTING STARTEDBefore you begin working out, watch the HOW TO LIIFT4 video on the Start Here page for LIIFT4 on Beachbody On Demand®. This is Weightlifting 101 as Joel guides you through weight selection and proper form and safety. He also provides you with weekly READY FOR LIIFT OFF videos.

• HOW TO LIIFT4 – Learn how to find your perfect set of light, medium, and heavy weights for LIIFT4, and also when you should increase your weights. Joel will show you how to perfect your form and technique so you can truly maximize your results, plus most importantly, how to lift safely.

• READY FOR LIIFT OFF – Joel guides you through what to expect each week as you do LIIFT4. He and the LIIFT4 cast also provide you with insights, support, helpful hints, and all the motivation you need to make sure you succeed.

Joel also brings you his two most effective Recovery Day routines to help prevent soreness, increase flexibility, mobility, and range of motion, release your trigger points, and speed muscle recovery:

• LIIFT4 STRETCH – This stretch routine is designed to warm up your body first, and bring heat to your muscles, before isolating and stretching each muscle group.

• LIIFT4 ROLL & RECOVER – Use a foam roller to increase circulation to help relieve muscle soreness and speed recovery, so you are ready for the next workout.

PROGRAM MATERIALSWorkout weeks are broken up with strategically chosen recovery days. We recommend starting on a Monday, but remember, this program is meant to fit around your life, not the other way around.

• GET STARTED GUIDE – Refer to this guide for workout information and tips for tracking your LIIFT4 progress.

• LIIFT4 WORKOUT CALENDAR – The best way to achieve optimal results with LIIFT4 is to “check off” your progress along the way. Plus, it’ll help you know which workout you’re doing and the body parts you’re working each day.

• LIIFT4 WEIGHT PROGRESSION TRACKER – To get a fully ripped physique, you have to push past your limits—that means listening to your body and knowing when to increase your weights, and knowing when you need to drop back down. By tracking how much weight you lift in each set, you’ll know how to increase the weight over time. LIIFT4 is all about making progress—choosing your weights wisely can be the catalyst for improvement.

• QUICK START NUTRITION GUIDE – The Quick Start Nutrition Guide is filled with great recipes, expert guidance, and nutritional recommendations. Learn how Shakeology can help support your overall health. Plus, learn how Beachbody Performance, taken before and after your LIIFT4 workouts, can help take your results to the next level.

RISE TO THE CHALLENGE OF CHANGE WITH SHAKEOLOGY®

Changing your body—and your life—is hard. When you start with a solid nutritional foundation, it helps your whole day follow suit. Meticulously crafted and rigorously tested, Shakeology is the wellness superfood shake made to help nourish the complex needs of your body. Its blend of potent ingredients helps fill nutrition gaps in your diet to help provide healthy energy, helps maintain immune function, and helps you feel satisfied so you can stay on your weight loss plan. When you give your body more of what it needs to feel and perform at its best, real change begins.

HELP MAXIMIZE RESULTS WITH BEACHBODY PERFORMANCE®

Beachbody Performance supplements enhance the benefits of your LIIFT4 workouts by helping you push harder, last longer, and recover faster.

• ENERGIZE helps promote endurance, relieve fatigue, and enhance exercise performance, which makes workouts feel easier.

• RECOVER helps build and repair body tissue and build lean muscle mass so you hit tomorrow just as hard.

Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program or nutrition plan, or using any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.All products, flavours, and configurations may not be available in your market.

© 2021 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the LIIFT4, 2B Mindset, Portion Fix, Beachbody On Demand, Shakeology, Beachbody Performance, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. All other trademarks are the property of their respective owners. Have questions? Contact your Coach for support or go to BeachbodySupport.com for more information.

WEEK 1 WEEK 4 WEEK 8

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

M E A S U R E M E N T S T R A C K E R

TRACK YOUR PROGRESSThe best way to see how much your body is changing is to take progress photos and keep track of your measurements using the MEASUREMENTS TRACKER below. There’s no better way to see the progress you made after completing LIIFT4 than by looking at the photos you took before your first workout. So, take a few shots of yourself now, and again at the end of LIIFT4. For information on how to get the best results when taking your BEFORE and AFTER photos, please visit BeachbodyChallengePhotos.com.